Yoga - worried I've done something stupid

[RMarieClaire]

I used to do a lot of yoga but in the months before conception I cut down and didn't do any in first trimester.

Now I'm 14 weeks and feeling less I'll I really wanted to go to a class. My friends practiced warm yoga throughout her pregnancy and I'm sure when I went to classes there were often pregnant women who did the same class but just not twists or big back bends.

Anyway I went to a class and the instructor was a bit nervous - which I thought was weird - but said I could stay if I wanted. I'm not sure why but I did. It was a power class but not too hard and I didn't do any twists or really even break a sweat. Some of the core holds were tricky so I came out quite quickly.

Now I'm really worried it was stupid. Bit of too-late googling says there are loads of things you shouldn't do - in fact basically anything. I feel fine but of course anxious now.

Anyone practicing yoga in pregnancy who can tell me I'm being stupid. My midwife said it was fine to me to continue jogging and even horse riding - it just didn't occur to me that something non-impact would be risky.

Could you look for a prenatal yoga class? Most of them start from 14 weeks.

Many instructors don't like pregnant people in a normal class because they may have to vary the exercises and this can take them away from their class plan and also takes teaching time away from the others in the class who aren't pregnant.

Thanks @scratchbass - yes I've signed on to a course but it doesn't start till February. I guess I'll just not do any between now and then. Just worried I could've done some damage - in my head I know I'm being ridiculous. But I'm a very anxious pregnant woman (hence wanting to get back into yoga, ha ha)

Have a look for a yogabellies class in the meantime?

Hot yoga isn't a good idea because of an increased risk of dehydration and the increased relaxin makes it easier to pull muscles/do muscular or ligament damage. It's unlikely you've done anything to harm baby but it's worth finding a different class. I did vinyasa up to 33 weeks and my instructor was fabulous, I did need a lot of adaptations towards the end.

I did very hardcore Bikram yoga in 110-degree heat all through my second pregnancy. And Karate (without free fighting), but I am a high belt, all through my first, I even graded! I really, really wouldn't worry.

Although you have had a short break your body is very used to yoga. The only thing they advise against is taking up a completely new (demanding) sport during pregnancy.

@GobblersKnob that's amazing - good for you! I'm planning to keep running until I physically can't but we'll see.

I stopped horse riding because it was largely roadwork and the risk felt unnecessary - but I'll go crazy if I have to be too sedentary!

Thanks @Bobbiepin - that's really reassuring. I lost lots of strength in my first trimester as I was ill and tired and really want to get it back. I used to do power and vinyasa and just think an actual pregnancy class will be a bit gentle - I was never really a fan of Hatha etc. But sounds like i should find a vinyasa class with a more confident instructor.

You can find a load of pregnancy designed yoga classes done by professional yogi's on YouTube. Try Yogawithadriene she's lovely!

And it's super unlikely you've done any damage, have a rest today with your feet up. Don't worry!

It sounds like you took it easy and made adjustments. It is very unlikely that you have done any harm in one class under these circumstances. However, to put your mind at rest perhaps seek out a pregnancy yoga class?

Step away from Google!

You’ll be fine, try not to worry. The day before I found out I was pregnant I went to a back bending workshop and spent the whole day doing dropbacks and deep back bending. But I know it feels scary. I’d maybe avoid warm yoga as your temp is likely higher through pregnancy and you might end up dehydrated but you can keep up vinyasa.

You can keep up a normal yoga practice, you just need to read up on adjustments as not all yoga teachers are pregnancy trained (it’s not part of the core training)... I practiced 4/5 times a week until my pelvic pain got too bad and made it impossible.

My main adjustments:

• open twists only (not across your body)
• no core work, instead of plank I came down onto my knees
• careful with bank bending
• no stomach work
• a wider stance in things like chair pose or tadasana but a shorter stance in warrior poses

And as you get bigger you need to get creative with forward folds, I’d usually do it with my legs in a diamond shape. Oh and I found my balance was a bit iffy too!

Hope that helps (my mum is a yoga teacher is you need any more advice!)

Meant to say, if you had a regular yoga practice, it’s likely you might not enjoy pregnancy yoga as it’s so super gentle..... I’d try to find a normal class but with an experienced teacher and just modify and only go to pregnancy yoga when you’re feeling really big !! 😂

I was going to suggest Adriene as well. There's a free prenatal yoga video but also a full programme if you sign up, it's not expensive at all and I think there's a free trial period too.

yogawithadriene.com/prenatal-yoga/

I don't think you could've done any damage - I started doing body balance at 12 weeks (which is a combination of yoga and other similar disciplines) and was told not to lie on my stomach but everything else was fine at that stage / I gradually stopped doing closed twists and lying flat on my back but they weren't a problem at 14 weeks either x

Pregnancy yoga would be very very gentle if you are used to regular practice. Vinyasa is a really nice in between, and useful to continue. The breathing is really helpful in labour, got me through the first 15/19 hours with nothing other than a TENS machine before I became a wimp and begged for an epidural that I didn't get.

You can also try prenatal classes (filter on Style) here - it's an excellent yoga site: www.doyogawithme.com/yoga-classes